An essential tool for runners of all levels. Calculate your pace, finish time, or distance to better plan your training and achieve your race goals.
Your required pace is:
| Kilometre | Time |
|---|---|
| 1 km | 00:05:00 |
| 2 km | 00:10:00 |
| 3 km | 00:15:00 |
| 4 km | 00:20:00 |
| 5 km | 00:25:00 |
| 6 km | 00:30:00 |
| 7 km | 00:35:00 |
| 8 km | 00:40:00 |
| 9 km | 00:45:00 |
| 10 km | 00:50:00 |
Whether you are a seasoned marathoner or just starting with a couch-to-5K programme, understanding your running pace is fundamental to training effectively. Pace is the time it takes to cover a certain distance, usually in minutes per kilometre or mile. This Calculator Site tool helps you quantify your performance, but the numbers are just one part of the story.
Improving your pace is a gradual process. Consistency is key, so aim to run 3-4 times a week. Focus on good form: run tall with a slight forward lean and aim for a cadence of 170-180 steps per minute. Don’t forget to supplement your running with strength training to prevent injuries and improve economy. You can use our Calories Burned Calculator to estimate your energy expenditure.
Pro Tip: Use Different Paces in Training
A balanced training plan uses various paces to target different physiological systems. Include Easy Pace for long runs to build your aerobic base, Tempo Pace (comfortably hard) to improve your lactate threshold, and Interval Pace (short, fast bursts) to boost your top-end speed and VO2 max.
Running pace varies by age, gender, and fitness. For many amateur runners in the UK, a common goal is to complete a 5K in under 30 minutes (a 6:00/km pace). According to data from parkrun UK, the average finish time is around 28-29 minutes. For more context, check your BMI to see how your weight might affect your running.
< 30 min
Good 5K race goal
~28 min
Average parkrun UK 5K time
170-180
Ideal steps per minute
How to use this Calculator Site tool
This tool has three modes. Use Calculate Pace to find the required pace for a given distance and time. Use Calculate Time to estimate your finish time based on your pace over a set distance. Finally, use Calculate Distance to see how far you could run in a set time at a specific pace. The calculator also generates a handy splits table for your target pace.
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